Bowflex Revolution Owners Manual - Page 64

62 Arm Exercises Standing Biceps Curl - Elbow flexion from a shoulder extended position Muscles worked: Biceps Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand in front of the platform facing away from the engine with a staggered step for more stability, (the back foot may be on the platform). • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion. START FINISH START • Reach back and grasp the Hand Grips with your arm extended backward. • Do not let your arm go completely straight, maintain tension on the biceps. FINISH • Keep the upper arms stationary and elbows back. • Slowly curl the handles forward then upward toward the shoulders. • Only curl forward until the cable comes close, but not touching your forearm. • Slowly reverse the arcing motion, bringing your hands back to the Start position. Standing Biceps Curl - Elbow flexion from a shoulder flexed position Muscles worked: Biceps Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 2 or 3 Success Tips • Stand in front of the platform facing the engine with a staggered step for more stability. • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion. START FINISH START • Reach up and grasp the Hand Grips with your arm extended forward. • Do not let your arm go completely straight, maintain tension on the biceps. FINISH • Keep the upper arms stationary, slowly curl the handles up then inward toward the shoulders. • Fully shorten the biceps by squeezing the forearm toward the upper arm. • Slowly reverse the arcing motion, bringing your hands back to the Start position.